Posted by Janis Jibrin on Fri, Sep 11, 2009
Got a minute? Then you have time to make a major difference in your diet. These five quick and easy adjustments will help slim you down and infuse your diet with more vitamins, minerals, fiber, and phytonutrients.
1. Say buh-bye to butter. Replace regular butter with peanut or almond butter. Nut butters contain the same amount of calories as margarine or butter, but they keep you feeling full longer. That may be because the creamy spread is high in protein; there is 4 g of the satiating nutrient per tablespoon. Plus, the healthy monounsaturated fats help protect your ticker. If you're in the mood for a butter-like spread, be sure to choose one that contains no partially hydrogenated oil, such as Smart Balance Buttery Spread, which carries the Best Life seal.
2. Choose whole over white. Opting for whole-grain products, such as bread, cereal and rice, over white will help you get your fiber fix for the day. Hitting the 25- to 35-grams-per-day goal for fiber will help keep you satisfied and reduce your risk for cancer, heart disease, constipation, and obesity.
3. Drink your vegetables. Don't have time to wash and chop? Six ounces of vegetable juice counts as one of your three or more daily vegetable servings. Ideally, you should use juice to fill just one of your veggie servings because the whole vegetable is much more filling for the calories.
4. Select a smarter cup. Coffee can weaken your bones, but drinking fat-free milk can help offset the risk, according to a study from the University of California at San Diego. So add some calcium to your cup by turning your coffee into café au lait or your espresso into a latte. Calcium- and vitamin D-enriched soymilk is also an excellent choice—soy has been linked to protection against heart disease. (Many flavors of Silk soymilk have the Best Life seal.)
5. Go for real fruit, not fruit juice. Fruit juice can cost you up to about 150 calories per 8-ounce cup. The real deal—a piece of whole fruit—will set you back only 60 calories. Plus, whole fruit contains fiber (there's 3 to 4 g in a medium orange or apple), whereas fruit juice has none. Note: Veggie juice, though lower in fiber than whole veggies, is still OK for one of your daily veggie servings because it's low in calories. In fact, it has half the calories of most fruit juices.
For more quick and easy healthy-eating tips, check out TheBestLife.com.
Posted by Michelle Hering on Wed, Aug 12, 2009
You may already know to look for The Best Life seal (and treat seal) to help you spot healthy products at the grocery store. Here are some other tricks you can use as you're pushing your cart through the aisles to load up on the right stuff:
1. Read labels carefully. Don't judge a food by the claims on the front of the package. An "all natural" soda, for example, is filled with sugar (technically a "natural" ingredient) and is high in calories. And many low-fat products have almost as many calories as their full-fat cousins. You can only determine whether a food is nutritious by reading the ingredients and the nutrition facts panel on the food label on the back of the product. So be sure to flip the product over and investigate before tossing anything into your cart.
2. Try new foods. Whether you're just starting to eat healthfully or have been following a healthy eating plan for years, trying new foods helps to mix things up and keeps you excited about your diet. On every trip to the store, make it a point to try a new fruit, veggie, or food product. You never know—you may just find a new favorite!
3. Never shop without a list. Browsing the aisles aimlessly without a list is a really bad idea. In fact, grocery shopping without a list is like taking a road trip without a map. Instead, make a list of what you need, and stick to it. (
TheBestLife.com automatically compiles a weekly shopping list for you based on your meal plan, making shopping even easier!)
4. Stock up on the right foods. Avoid bringing home the jumbo or economy size of hard-to-resist foods. When a craving strikes, a giant bag of chips in your cabinet or a gallon of ice cream in your freezer is a diet disaster just waiting to happen. Let's face it, if you don't have it in your house when a craving strikes, you probably won't venture out to buy it! Remember, junk food is packed with calories and is completely lacking in nutrition. Even on sale, it's certainly no bargain for your health or your waistline.
5. Ask questions. If a product, claim, or food commercial has you stumped, ask a professional (members of
TheBestLife.com can email a registered dietitian or fitness professional any time with their questions) or an expert for clarification. The more you know, the
better you'll shop!
Posted by Michelle Hering on Wed, Jul 15, 2009
My six-month-old son Reid is cutting teeth, which is not just a pain for him, but for me, too. Now, he wants to be held more than before and is always gnawing on my finger, which makes it hard for me to do anything that requires two hands. All of the sudden, my busy life has gotten even busier.
Fortunately, the tools on TheBestLife.com have come in very handy. For instance, when I go out to eat, I can avoid looking at menus because of all the great dine-out tips I've read in articles in the Best Life library. While everyone else is flipping through the menu, I know to look for grilled dishes, like chicken or fish, and to avoid things that say crunchy or crispy (code for fried). This helps make the decisions easier, which allows me to concentrate on keeping the baby happy. And in certain places, I don't even have to look at the menu—there are a number of online articles that provide the best picks at various eateries and cuisines. For example, if I'm out at an Italian restaurant, I know that I can easily cut calories by ordering an entree without mozarella and instead, topping it with a sprinkle of the more strongly flavored Parmesan.
And of course, food shopping is also a lot easier thanks to the Best Life seal and treat seal, which are given to food products that contain good-for-you ingredients like healthy fats, fiber and vitamins, and contain limited amounts of sodium, saturated fats and other harmful ingredients. If I see either of these lables on a product, I know that I don't have to read the label—I can toss it in my cart and feel comfortable knowing I've chosen a healthy product for me and my family.
These things save me only a few extra minutes when I'm out shopping or eating at a restaurant, but when you have a fussy baby, every minute counts!
Posted by Heather Jones on Wed, Jul 01, 2009
Frozen meals can be a quick and convenient way to whip up dinner. But if you're not careful, you could end with an unappetizing, empty‐calorie, non‐filling frozen meal disaster. Use these tips (from my ebook The Grocery Cart Makeover; GroceryCartMakeover.com) to nuke yourself a nutritious dish:
Weigh your options. Check out the nutrition facts panel and ingredients list on food labels, and choose the healthiest meals the freezer case has to offer. Search for meals low in saturated fat and sodium and rich in fruits, vegetables, and at least some whole grains because refined grains won't be as satisfying as fiber-rich whole grains. (The Best Life seal, which you'll find on many Lean Cuisine meals, is an easy way to spot healthy products.)
Taste test. The world of frozen meals has moved way beyond Swanson Salisbury Steak T.V. dinners. There is a wide array of health‐conscious food companies, cuisines (such as Italian, Asian,
Thai and Mexican), and meal options (like chicken, beef, pork, and vegetarian) available in your grocer's freezer. Taste different brands and meals until you find some you like.
Add a side. Believe or not, many frozen meals are too low in calories to make for a satisfying meal. (When you're trying to lose weight, skimping on calories can be just as detrimental as overdoing it; your body will assume you're starving, and slow your metabolism as a result.) Supplement your frozen meal with a side of fresh veggies, a frozen veggie side dish or a side salad with lite dressing. You'll not only up your intake of vitamins and minerals, you'll also fill up on the fiber.
For more healthy-eating advice, join TheBestLife.com.
Posted by Janis Jibrin on Fri, Jun 26, 2009
Many dieters look to avoid or cut back on certain foods when they're trying to lose weight. Fortunately, one food you can still enjoy while you're peeling off pounds is peanut butter. Although the spread is high in fat and calories, it can actually help you reach your goal weight when you use it in moderation because it:
• Reduces feelings of deprivation. Let's face it: To lose weight, you have to cut calories. But there's a big difference between cutting calories and eliminating foods altogether. Keep your favorites (whether it's peanut butter or chocolate), but stick to small portions. Doing so will help you feel good about your diet, and increase your chances of sticking with it.
• Keeps you satiated. Studies from Purdue University in West Lafayette, Indiana, have shown that spreading peanut butter on bread makes your feel full for longer than the same amount of calories of butter or other spreads.
• Protects your heart. It's rich in monounsaturated fat, the type that's good for your heart. And, Smart Balance Omega Peanut Butter, which carries the Best Life seal, does one better: It also contains omega-3 fats, a heart-heatlhy fat that's also beneficial for the brain.
Now that I've given you all the reasons why you should be eating peanut butter, I'll tell you how to enjoy it healthfully. You can make a meal of it by using two tablespoons (about 180 calories) of peanut butter in place of chicken, tuna or any other protein in your sandwich. Or, you can snack on it. Limit yourself to one tablespoon, and spread it on some celery or a 40- to 50-calorie cracker (that's one Wasa cracker). And by the way, don't bother with reduced-fat peanut butter. It contains just as many calories as the full-fat kind, and it usually doesn't taste as good as the real stuff.
For more on weight-loss and healthy eating, check out TheBestLife.com.
Posted by Bob Greene on Fri, Jun 05, 2009
I recommend that dieters try to drink 48 ounces (six 8-ounce glasses a day) of water. That's because studies show that people who drink more water consume fewer calories
during the day. And water is essential for staying healthy—it helps
with digestion and metabolism, flushes toxins from your system and
regulates body temperature.
But
I know it can be tough for some people to gulp down that much H2O. Whatever the reason—you don't
like the flavor, you're too busy, it causes you to make a few extra
trips to the bathroom—I've got a fix. Check out the tips below to make
sure you sip enough water stay healthy and slim down.
Be patient.
Increasing your intake of water can also increase the frequency of
visits to the restroom. But believe it or not, you can train your body
to take in more water. If you're really struggling with eight glasses,
start with six glasses for a week or two, then increase to seven and
finally work your way up to eight. As you get into better shape, your
body will require—and even crave—more water.
Stay hydrated for workouts.
It won't be too tough to drink after a workout because you'll likely be
very thirsty, but to get the most of your sweat session, also try
drinking before you hit the gym. Start with a glass of water prior to
your workout, and when you're through, drink two more glasses. That's
three glasses right there!
Drink a glass with every meal. Replace your normal beverage with water at each meal and snack. If you do this, you'll already be halfway to your goal.
Add flavor. If you find the taste of plain water to bland, try adding a squirt of lemon, lime, grapefruit or other fruit.
Carry around a bottle of water.
It's easier to drink throughout the day when you have water with you—in
your purse, your car or at your desk. Try toting a bottle of Best Life
approved Nestle Pure Life water around; it's a handy way to stay
hydrated. (Just don't forget to recycle!)
Limit your options.
If you usually have lots of different beverages in your house—soda,
juice, milk, iced tea, lemonade, etc.—try cutting back by one or two
options. With fewer choices, there will be a little less temptation to
sip something instead of water.
Posted by Sidra Forman on Wed, May 20, 2009
Who doesn't love pasta? Now, with the many whole grain varieties available, you can enjoy your pasta while getting the benefits of whole grains. Unlike pasta made from refined wheat, whole grain pasta includes the bran and germ of the grain, which provide many nutritional benefits, such as protection against heart disease, cancer and other diseases.
Barilla makes two excellent options: Barilla PLUS and Barilla Whole Grain, both of which bear the Best Life Seal of Approval. These two pastas are nutritionally superior to a traditional white flour or semolina pasta, although the taste is similar. Even picky eaters will love them. Other favorite choices of mine include pastas made from brown rice, whole wheat, spelt, kamut and quinoa. (Be sure to check the packaging to make sure that the whole grain is the first ingredient listed.)
After you've cooked your whole grain pasta according to package directions, top it with healthful ingredients, like fresh tomatoes, pesto or ground turkey tomato sauce. Then, bon appetit!
Posted by Janis Jibrin on Fri, Apr 03, 2009
It's 8 p.m., you just got home from a jam-packed day, and the last
thing you feel like doing is making a meal from scratch. Now there's no
need: Just pop a frozen meal in the microwave. Microwave meals have
come a long way in recent years—there are now loads of healthy options
to choose from. In fact, Bob Greene liked the wide variety and
healthful choices offered by Lean Cuisine so much that he has put
The
Best Life Seal on many of their products.
So, what makes a healthy microwave meal? The product should have:
• No more than 700 mg sodium per meal
• No hydrogenated (or partially hydrogenated) oils
• A limited amount of saturated fat. Products with 200 calories or less should have no more than 3 grams saturated fat; products with 200 to 450 calories should have no more than 5 g; and products with 450 calories or more should have no more than 6 g.)
• Balance. Ideally, your frozen dinner should contain whole grains and at least one vegetable serving. (Many state servings of veggies, grains, etc. right on the label.)
• At least 1 g fiber per 100 calories
Ironically, one of the main problems I see with the more healthful meals is that they're too low in calories. You should aim for 400 to 450 calories for lunch and about 500 to 550 calories for dinner. Many frozen meals come in with fewer calories (anywhere from 300 to 400), so you'll need to round them out with steamed (frozen, if you'd like) vegetables drizzled with olive oil and lemon juice, a glass of fat-free milk, a piece fruit, or another healthy add-on.
For more on putting together healthy meals in a hurry, check out TheBestLife.com.
Posted by Michelle Hering on Mon, Mar 30, 2009
I've never been a big fan of grocery shopping, and now that I have a baby, it's even worse. I know I'll eventually get the hang of it, but honestly, it just takes so much time to make a list, drive to the store, walk up and down the aisles, check out and bag, drive home and then unload everything. And now that I'm juggling feedings, diaper changes and naps, it's even tougher to find the time to do it!
The Best Life seal of approval has been a huge help because it takes a lot of the brainwork out of shopping. This seal, which is awarded to foods and beverages that meet strict nutrition criteria, allows me to shop without having to closely read labels and compare products. So while I still have to go to the store (it's unavoidable!), I'm now armed with a list of nutritious foods that not only saves time, but also prevents me from giving into temptation and buying unhealthy foods like cookies or chips. And when I happen to misplace or forget my list (hey, I am a new mom!), all I have to do is look for the handy green Best Life approved seal on products. My favorite part: You can find the seal on healthy treats like Hershey's Extra Dark Chocolate and Nonni's Biscotti as well as nutritious staples like soymilk and salad dressing.